This concept can help you burn 300 to even 700 extra calories a day! Now I will say the high end of 700 calories will be for only a few people and more than likely you are not one of them BUUUUUUT that is ok! When looking to lose weight it, your calories in (what you eat) must be lower than your calories out (what you burn during that day).
To lose one pound a week you must be in a deficit of 3,500 calories per week which breaks down to 500 calories per day. Losing one to two pounds a week is considered a healthy standard. With that being said if you were going to go for the latter of two pounds a week you must be in a deficit of 1,000 calories a day! This can be difficult if you are short on time and don’t want to starve yourself by only eating 1,000 calories a day.
This is where NEAT (Non-Exercise Activity Thermogenesis) comes in. NEAT is basically all activity besides laying down. For example, if you get up walk across the hall to fill your cup up with water then you just added to your NEAT. Your body has to burn calories to move even if it is slow. Since most people are sedentary the majority of their day adding more small bits of NEAT can increase the calories they burn significantly.
There are many opportunities during your day that you can add to your NEAT. Pacing back and forth while talking on a phone is an easy one. Using a physio ball to sit and balance while at your desk works well too. Also, parking far away from the building or using the stairs when possible. Instead of emailing a co-worker walk to their desk to have a conversation with them if possible.
You can also drink more water which will cause you to have to use the bathroom more. Try your best to move whenever you can during work. When you are at home watching T.V. you can easily perform light exercises such as crunches during commercial breaks. Even things like mowing the grass, gardening, walking the dog, or really any physical activity to get you to move! Individually they do not equal a lot of calories burned but added up they can make a big difference.
Just think if you were to burn an extra 300 calories a day! In three months that will equal an extra 7.7 pounds!! Now instead of losing 12 pounds (at one pound a week), you lose 19.7 pounds! Not only does this help with weight loss but it also can make a big difference in your health. Being sedentary has been proven to be terrible for your health. And as always you must have proper nutrition and exercise to reach your goals!
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